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Our Members Asked:
Do any supplements or foods help prevent sunburn or skin damage from sun exposure? Can any increase your risk of sun-related skin damage?

Answer:
Supplements containing beta-carotene, cocoa, vitamin C, and/or vitamin E may provide modest protection from sun damage to the skin, according to small studies. There is also some preliminary evidence that a branded fern extract (Fernblock/Heliocare) may be helpful. Certain herbal supplements and intake of some citrus fruits, however, may actually increase photosensitivity, and the effects of citrus fruits may depend on the specific type of fruit, such as orange versus grapefruit. Get the Full Answer >>
Also see our article about contamination of sunscreens.
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31 Comments
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Daniel1652
March 27, 2022Can people who have seafood allergies take astaxanthin safely?
Please see the Concerns and Cautions section of our Astaxanthin Supplements Review: https://www.consumerlab.com/reviews/astaxanthin-supplements-review/astaxanthin/#allergy
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Arch1650
April 15, 2019A few days before a CO2 laser skin treatment I took Heliocare. A previous CO2 treatment took over 2 weeks to heal, but this one only took 2 1/2 days. I hope I didn't reduce the effectiveness of the treatment.
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Henri1643
June 20, 2017Remarkably, on a cruise, a few years back, I found that Aztaxanthin effectively prevented me from getting sunburn until I overdid it....when spent hours on deck without sunscreen the day after I spent a reasonable time outside without being sunburned. It is an effective protector but you cannot expect to do what I did and think anything will save you from being burned. Still, though, I wasn't burned as much as I deserved to be for my ridiculously long uncovered exposure at peak sun.
There is some very preliminary evidence that astaxanthin may reduce damage from UV radiation. Better studies are needed, however. For details about this, see the "What It Does" section of our Astaxanthin Review at https://www.consumerlab.com/reviews/astaxanthin-supplements-review/astaxanthin/#whatitdoes.
kevin1645
June 25, 2017I work outside in the gardens in the summer and I use Asta. for years now and I can tell you that it is the best for UV protection from the inside out. I take 12mg a day and this seems the optimal best to take.
Please be aware that they dose you indicate taking is much larger than that which has been taken in clinical studies for this use, as noted in the Astaxanthin Supplements Review at https://www.consumerlab.com/reviews/astaxanthin-supplements-review/astaxanthin/#sun
Tracy1647
June 28, 2017Thanks for sharing, Kevin. Just to chime in and affirm... I have fair skin and want to share that 12mg daily works wonders for me in terms of extended bright sunlight exposure. Love this targeted supplement solution. I've been using it for this purpose for several years. My freckles still come out, but I don't burn nearly as readily. I can literally extend my exposure by at least 2X.
pam1648
January 11, 2020I'm a redhead (or was till I started getting gray lol) and consequently am well versed in 'getting sunburned'! a couple of years ago I read a 'user review' on WebMD about astaxanthin preventing sunburn so I tried it. I find that if I take one capsule an hour b4 I go outside, I can stay out for 4-5 hours with no sunscreen etc. at that point tho, I take a 2nd capsule if i'm going to stay out longer as I will burn by about hour 6 out in the sun...…… I luv this stuff!
Cindy22519
April 15, 2025I have taken BioAstin 12 mg astaxanthin for years. Helps with my joint pain, and my skin never gets burned and it tans quite easily. I tell my daughter's friend who likes to visit every summer here in coastal NC to start taking it before she visits as she is quite pale and burns easily.
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Beverly1639
June 19, 2017I am fair skinned, live in Hawaii, and am a surfer. For various reasons, I no longer use sunscreen, but avoid sunburn with other methods. On the rare occasions when I know those methods will be inadequate, I use a polypodium leucotomos product, and it totally works for me. My exposure is usually only and hour or two, but it is in the mid-day sun at 22º latitude, and normally I would redden in 20 minutes and be burned in an hour.
However, Polypodium leucotomos was recommended to me by my family doctor, who is herself a surfer. She and others to whom she's recommended it, who all have significantly longer exposure times than I normally do, have also found it to be highly effective.
Thanks for sharing your experience with this product, Beverly. We've added some additional information about this extract (sold as Fernblock/Heliocare) in the answer above.
Jane1641
January 06, 2020Fernblock is the name of a product sold by Life Extension. It worked pretty well against sunburn for my Sun sensitive skin. I recently called LE. to get more Fernblock but was told they no longer carry it.
JARKKO19249
April 10, 2024Seems like Life Extension no longer sells FernBlock, they have switched to unbranded ingredient in Shade Factor product.
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Judith1635
June 18, 2017What about PABA? It used to be listed as an ingredient in topical sunscreens, but fell out of favor. I used to take 500 mg/day for about a month before hot weather, never got burned.
Hi Judith - Thank you for sharing your experience. PABA has been used topically to help prevent sunburn, but we are not aware of any studies on taking PABA orally for sun protection. Also, please be aware that PABA may interfere with some medications, and there are safety concerns with taking daily doses above 400 mg.
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Lee1634
May 30, 2016If it's too late and you're burned, I've found that piercing a vitamin E capsule and rubbing the oil from it on the burn will dramatically lessen the pain and blistering from the burn. I was burned on both legs and put oil on one leg and not the other. The oiled leg was close to normal the next day, but the other was red and painful for 2-3 days. It's not the best-smelling solution, but it does work.
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fred1630
May 29, 2016Astaxanthin absolutely works to prevent sunburn, a Japanese study confirms it. I have been using it for three years now and I no longer get sunburned while doing normal things in the yard and forgetting to limit my time. I don't try to push it, but every year prior to starting on 8mg dose I would get a sunburn, because of just forgetting to get out of the sun for whatever reason. It has many other benefits, but astaxanthin REALLY works and it is reasonable priced.
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Craig1629
May 29, 2016I was a towhead in my youth, and m still fair skinned. In my youth (until age 55 or so) I could never tan. I went straight to red, then straight back. In my mid 50's I starrted supplements of Alpha Lipoic Acid and CoQ10 about 100 mg each for other reasons. I found out that: A) No more chapped lips, no lip balm for about 15 years and B) I could sunbathe at will without sunburn, I could actually get a tan (wow). BUT ultimately there was skin damage, maybe because I went to extreme. I quit after two seasons.
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Kenneth1625
November 22, 2015I have been taking astaxanthin for several years. I decided to conduct my own test re: its sunburn protective effect. In August I was at Laguna Seca Raceway enjoying some autoracing. I had already applied sunscreen to my face and neck but no where else. At 11 AM I removed my shirt. About every 15 minutes or so I visually checked my shoulders for signs of inflammation. I continued until about 1:15 at which time I figured I'd better not push my luck so I put my shirt back on. Normally without some sort of protection I would start to pinken after about 20 minutes. After an hour I'd be red and after two hours would have a full-on sunburn. But the day after my little experiment, which is when any burn would be obvious, there wasn't the slightest sign. The claims for most supplements have to be taken on faith, as it is difficult to conduct one's own study. However in this case I had objective evidence of its effectiveness which was quite gratifying.
George1626
February 05, 2020Thanks for that. I'm a very pink blond and I burn easily. Pantothenic acid noticeably protects me. I'll definitely add astaxanthin a few days before I expect sun exposure.
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Carolyn1624
August 26, 2015I have heard that L Tyrosine also helps reduce damage from the sun. Is that true? I didn't know about the others and I do take astaxanthin. I have been taking pycnogenol for tinnitis. I am very fair skinned and so far have not had a sunburn this year. I do live in Colorado so am exposed to the sun.
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John1621
July 22, 2015Asthazanthin is your go to supplement that protects from photo aging UVA/UVB rays. It's been called: the internal sunscreen.
Mike1622
May 29, 2016How much should your daily intake be for those results?
Hi Mike - Please see the paragraph about astaxanthin above for dosage.
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X-tine1619
May 28, 2015I recall reading about Pycnogenol (French maritime pine bark) and sun protection. Is there any merit to these claims?
Hi X-tine - Yes, please see the link about pine bark extract that we've added to the answer above.
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Phyllis1614
May 27, 2015What about sun damage like the brown, spots on the skin for aging people? Can you include this in your answer?
Hi Phyllis - Although most of the studies discussed above did not address brown spots or age spots, there was one study that found pine bark extract (linked in the answer above) decreased the color of age spots in women age 60 or younger.
Elizabeth1617
May 30, 2016Pantothenic Acid is, in my experience, good to take when you are going to be out in the sun.
Thomas1616
May 30, 2016Try DMAE.
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